Chifukwa China Chofunikira Chakudya Mafuta Opatsa Thanzi

Zamkati

• Onaninso za

Mtedza, mbewu, ndi ma avocado ndizambiri zamafuta athanzi omwe aliyense ayenera kuphatikiza pazakudya zawo. Ndipo ngakhale mutakhala kuti mumadya mopitilira muyeso mafuta, kapena makamaka mitundu yopanda thanzi (mwachitsanzo, mavalidwe a saladi) imatha kuwirikiza kawiri chakudya chomwe mungadye, gawo lamafuta lomwe limakumbukira ndilofunikira pazifukwa zambiri kuposa phindu la mafutawo . Mafuta athanzi amathanso kukuthandizani kuti mupeze michere yambiri ya caloric buck wanu.

Chifukwa chiyani? Pali mitundu iwiri ya mavitamini kunjako: mavitamini osungunuka m'madzi ndi osungunuka mafuta. Mavitamini ambiri (monga vitamini C ndi mavitamini anu onse a B) amasungunuka m'madzi, motero amangotuluka akadyedwa mopitirira muyeso. Koma mavitamini A, D, E, ndi K amatengedwa ngati osungunuka mafuta ndipo amasungidwa nthawi yayitali m'chiwindi ndi mafuta. Chifukwa chake ngakhale muyenera kumwa vitamini C ndi mavitamini ena osungunuka madzi pafupipafupi, thupi lanu limapachikidwa pamavitamini osungunuka mafuta nthawi yayitali. (Ulendo wopita ku Mexico sabata yonseyo utha kupatsa thupi lanu vitamini D wokwanira kuti muzikakwanitsa milungu ingapo!)

Mavitamini osungunuka ndi mafuta amachita ndendende momwe zimamvekera-amasungunuka ngati mafuta ndipo amadutsa m'matumbo, m'magazi, kenako kupita m'chiwindi mpaka adzafunika. Koma ndipamene muyenera kukhala osamala. Kuti mukwaniritse bwino mavitamini A, D, E, ndi K, chakudya chanu chiyenera kukhala ndi mafuta athanzi okwanira kunyamula mavitaminiwa mthupi lanu lonse. Kudya mavitamini awa opanda mafuta okwanira kuli ngati kuyika mpweya m'galimoto koma wopanda aliyense pampando wa woyendetsa. Simufika kulikonse ndi thanki yodzaza mafuta (ie mbale yanu yayikulu yamasamba) popanda woyendetsa wosankhidwa (~mafuta!).

Kukonzekera, kumene, sikukuthamangitsa smoothie yanu ndi bokosi la ma donuts okazinga kwambiri. Kapenanso, kafukufuku akuwonetsa kuti kuyamwa kwa vitamini kumakhala kwabwino kwambiri ndi mafuta ochepa kapena ochepa (ozungulira 15 mpaka 30 magalamu) poyerekeza ndi opanda mafuta kapena chakudya chamafuta kwambiri (kupitilira 35 magalamu). Ndiye izi zikutanthauza pafupifupi mtedza umodzi, supuni ya mafuta, kapena 1/3 ya peyala. Ndibwino kuchepetsa mafuta okhutira kuchokera kuzinyama ndikupewa mafuta opyapyala, m'malo mwake mumamatirira ndi zakudya zamafuta ambiri a polyunsaturated ndi monounsaturated monga maolivi, avocado, mtedza, mbewu, fulakesi, nsomba, ndi chia.

Mukufuna kudzoza? Nazi zina mwazophatikiza zanga. Ngakhale kulibe umboni wamphamvu wonena kuti mafuta amathandizanso kuposa ena, kuzembera m'malo osiyanasiyana osapatsa mphamvu kumapereka zosiyanasiyana-gawo lofunikira la chakudya chopatsa thanzi.

• Saladi ya peyala ndi mafuta a mayikidwe a vitamini E
• Tchizi cha Cottage ndi ma almond kuti mayamwidwe a vitamini D
• Mbatata ndi msuzi wa chiponde kuti mayamwidwe a vitamini A
• Kabichi woluka wokhala ndi nsomba zamafuta zamafuta a vitamini K

Onaninso za